Happy Birthday to Sam J and Rachel F!

Bear Canyon CrossFit – SWEAT

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warm up

Warm-up (No Measure)

Keep Rollin, rollin, rollin for 5:00


2 Rounds

10 Squats

10 Lateral Lunges

1:00 min on bike

Applied Strength

Metcon (No Measure)

Supinated Grip Deadlift



Double KB RDL


Every 2:30
When you supinate your grip for deadlifts be sure to start light with your loads. You don’t want to put a ton of strain on the biceps right away as this can lead to pulls and strains.

Applied Strength

Metcon (No Measure)

EMOM 12 minutes

:Even/ :Odd

even: KB Reverse Lunges

odd: 9 Jumping Back Squats #55/#75